Pulling Circuit

3 Sets:

A) CHOOSE 1 of 1 – 4: (1) Strict Pull Ups x 6-12 – (2) Top of Pull Up Hold x 15-30 seconds – (3) Pull Up Negatives x 5 – (4) Ring Row x 12-15

B) Sumo Stance Good Mornings 3×12 (WEIGHT SHOULD BE FOR QUALITY, NOT FOR LOAD)

C) Reverse Grip TEMPO Barbell Bent Over Row 3×8 (tempo=2000 – 2 count down)

*Rest 2:00 After Each Circuit

METCON:

AMRAP 12:

18/15 Cal Row

12 Hang Power Clean (RX: 115/75)

9 Bar Muscle Ups

OPTIONAL ADDITIONAL WORK:

A) Every :45 for 5 sets: 5-12 Unbroken Chest to Bar Pull Ups (Pick a rep count and hit it every time)

B) 20:00 Run at Conversational Pace

C) 20:00 Stretch